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The Road to Greatness... Or at least 165lbs :D
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Posted by: thajeepster
Figured I'd give this a try... hope i keep this up and get a solid journal going.
To start, im a small framed 150lb'er whos been working out for the last 4 years... Ever since i joined the marines... Currently trying to bulk up to 165 after losing about 30lbs about a year ago... from 170 (pretty sloppy weight) to around 143lbs.. (8-9%bf, pretty cut... see pics)
I was up to 3200 cals a day and gaining.. however i had surgery and couldnt workout for a while... so my cals dropped to around 2400 ... im slowly increasing week by week to get back up there...
So thats me... here goes nothing.
Day 1
WO Day (back/bi's)
Breakfast
Egg Beater omelet w/ mushrooms and spinach
oats w/ walnuts
Preworkout
Tuna Salad Sandwich on ezekial
WO
PWO Shake 2:1 (dex/malto)/whey (first time, usually use oats/banana)
Lunch
Homemade Protein bar
Dinner
Barley/wild rice mix
Lots of veggies
Chicken Breast
Fish oil
Snack
Salad
almonds
Chicken Breast
Pre bed
Cottage Cheese (No salt added)
PB
Around 2650cals 300c 250p 60f Trying for 45/35/20
WORKOUT
Wide Grip Chins
15xBody Weight, 10x15lbs, 8x20lbs, 5x25lbs
Dead Lifts
15x140lbs, 10x160lbs , 8x180lbs
TBar Rows
12x90lbs, 6x115lbs, 6x115lbs
DB Rows (alternating)
10x75lbs, 8x80lbs
Preacher Curls
8x85lbs, 8x85lbs, 5x95lbs
Hammer Curls (alternating)
8x45lbs, 8x45lbs, 6x50lbs
Concentration Curls
12x30lbs, 10x35lbs
Tomorrow is an off day, gonna try and sqeeze in 30 mins med intensity cardio and some ab work...
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The Road to Greatness... Or at least 165lbs :D
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